;)

       Losing weight requires major lifestyle changes, including diet and
nutrition, exercise, and behavior modification. Once you have made
up your mind to lose weight, you should make that commitment and go
into it with a positive attitude. We all know that losing weight can
be quite a challenge. It takes time, practice and support to change
lifetime habits. But it's a process you must learn in order to
succeed.

1. Change Your Eating Habits - To be successful at losing weight,
you need to change your lifestyle and not just go on a diet. This
requires cutting back on the number of calories you eat by eating
smaller amounts of foods and choosing foods lower in calories. It
also means being more physically active.

Consider limiting portion sizes, especially of foods high in
calories, such as cookies, cakes and other sweets; fried foods, like
fried chicken and french fries; and fats, oils, and spreads.
Reducing dietary fat alone without reducing calories will not
produce weight loss.

2. Increase Physical Activity - Most health experts recommend a
combination of a reduced-calorie diet and increased physical
activity for weight loss.

In addition to helping to control weight, physical activity
decreases the risk of dying from coronary heart disease and reduces
the risk of developing diabetes, hypertension, and certain cancers.
Researchers also have found that daily physical activity may help a
person lose weight by partially lessening the slow-down in
metabolism that occurs during weight loss.

Exercise does not have to be strenuous to be beneficial. And some
studies show that short sessions of exercise several times a day are
just as effective at burning calories and improving health as one
long session. Look at the exercising aspect of your program as fun
and recreation and not as a form of grueling and sweaty work.

To lose weight and to maintain a healthy weight after weight loss,
many adults will likely need to do more than 30 minutes of moderate
to intensive physical activity daily.

Doctors now say that walking is one of the best exercises. It helps
the total circulation of blood throughout the body, and thus has a
direct effect on your overall feeling of health. There are things
such as aerobics, jogging, swimming and many other exercises which
will benefit a weight loss program. Discuss the options with your
doctor and take his advice in planning your exercise and weight loss
program.

Copyright © 2005. Chileshe Mwape writes for the Weight Loss Diet
Tips Website at: http://www.proven-weight-loss-tips.org/ and he's
also a regular contributor to the Home Fitness Equipment Website at
http://www.home-fitness-equipment.org.uk/
This article may be reprinted online as long as all the above links
are active and clickable.

Author:  Chileshe Mwape

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